Health knowledge made personal
Join this community!
› Share page:
Go
Search posts:

Maximise indoor cardio in the winter!

Posted Feb 07 2010 9:27am

Alright, alright, we know it’s cold and dark out and your toosh is so much happier inside in the warmth! We get it! But if you’re waiting for the weather to warm up before you start working out, you’re gonna have a whole heap of work to do come Spring, and we’re not gonna be ready with the tissues…we’re just not!

So how about hauling your ass onto some indoor cardio and giving it a little whooping! It needs it and you want it!!

Workout 1: Row what yo’ mamma gave ya!- 25 min.

We love the rower as although at first glimpse you might think it’s all arms, it’s not. When done right, your butt will be screaming, your legs burning, and your heart racing…

Warm up for 5 minutes at a steady pace
Row hard for 15 strokes, and row at a steady pace for 30 strokes (repeat this for 10-15 minutes)
Cool down for 5 minutes at a steady pace

Workout 2: You spin me right round, baby right round! - 22-28 min.

Get your butt on a bike and cycle (which incidentally helps running loads, so a good cross-training alternative)

Warm up for 5 minutes at a steady pace
1 minute on your seat, with light resistance, at a fast pace,
1 minute off your seat, with medium resistance at a medium pace
1 minute on your seat, with medium resistance at a medium pace
1 minute on your seat increasing the resistance every 10 seconds for a hard hill climb
1 minute on your seat, with medium resistance at a medium pace
1 minute off your seat, keeping your hips and body still and just working the legs (this is hard!)
Repeat the 6-minute sequence 2-3 times
Cool down for 5 minutes at a steady pace

Workout 3: Gym Flirt - 25-40 min

Who says you need to be loyal to any one piece of cardio equipment in the gym? Variety is the spice of life no?

Choose any 3 pieces of cardio that you fancy!!

Warm up on any of the three of your choice for 5 minutes

Cardio 1 Build - Do a steady resistance climb for 5 minutes, increasing the resistance every minute

Cardio 2 Burn - Go hard for 5 minutes, enough pace that you can feel the burn after 2-3 minutes, but not so hard that you cannot maintain it for the full 5 minutes

Cardio 3 Chill - Go at a nice steady state pace for 5 minutes

Repeat the above stations 1-2 times
Cool down on any of the three of your choice for 5 minutes

Filed Under:

Post a comment
Write a comment:

Related Searches